Drug-free solutions have become even more important, especially in dealing with headaches triggered by hunger and thirst. For this reason, many people are searching online for ways to cut their headaches without medication. So, is it possible to relieve headaches that are uncertain when they will come, with natural solutions? Yeditepe University Koşuyolu Hospital Neurologist gave information about drug-free solutions that help relieve headaches...

• Create a Sleep Pattern 

Of course, the relationship between sleep and headaches is unequivocal. Lack of sleep can trigger headaches, as well as sleeping too much will trigger both headaches and body aches. Although the total sleep time seems to be sufficient, intermittent sleep can also increase headaches as it cannot provide a full rest. If you have frequent headaches, you should definitely regulate your sleep and get enough sleep. Especially during the quarantine process, sitting at night without sleeping and getting up very late in the daytime will trigger headaches. Our suggestion is to get your irregular sleep hours in order, without prolonging the daytime sleep, and if it presses too much, just get 20 minutes of refreshment sleep, and do not allow more daytime sleep.

• Drink Sufficient Amount of Water 

Inadequate water consumption causes dehydration, also called dehydration, which triggers headaches. Especially when the weather is hot, our body evaporates from the skin and causes water loss between 500-700 milliliters through the respiratory tract. A person who will lose at least 1 liter of water through urine should consume at least 2-2.5 liters of water per day. People who have difficulty drinking water may be advised to drink it by aromatizing the water. Put the peel of fruits or lemons such as apples, pears, and quince, which have a sweet and strong aroma, in 1.5 liters of water to be prepared fresh every morning and leave them to stand. Keep this water with you at all times and consume it slowly like a drink.

• Use Aromatic Oils 

Strong aromatic oils such as lavender, eucalyptus, or peppermint oil can be used to reduce or relieve headaches due to their relaxing effects. These oils should not be taken by mouth as they can have quite strong aromas and effects. 1 drop of oil can be used by applying to the temples or by dripping a few drops into 1 bowl of boiled water and smelling steam. They are good for both the soul and the body due to their relaxing properties and respiratory opening properties.

• Consume Herbal Teas 

Some herbal teas, which have been used for a long time and are known for their beneficial effects, can also be used to relieve headaches. In addition to its relaxing effects, its antioxidant properties also provide benefits. Especially chamomile, ginger, sage, and green tea will work very well as pain relievers. However, the most important point to note here is that these herbal teas must be prepared alone and consumed fresh. Mixing and/or keeping plants for a long time can also be harmful, as it can cause the formation of some harmful active substances. Herbal teas should be kept for a while after boiling, put in water-cooled slightly to about 85-90 degrees, and prepared by waiting 2-3 minutes and all should be consumed. The increased amount should be poured.

• Apply a Cold or Hot Water Bag 

Applying the cold water bag to the top of the head, temples, and forehead will be good for headaches, it is more effective, especially in migraine. However, during this application, the patient's general body temperature should be normal and not cold. Applying a cold water bag to people who already have cold hands and feet can increase headaches. The application of a hot water bag application to the nape and upper back muscles can reduce or relieve pain, which will be more effective in tension-type headaches. The important point for both applications is that the cold or heat should not damage or burn the skin. Cold can burn and damage the skin as well as heat.

• Massage

It has already been experienced by most people that massage is good for headaches. However, there are points to be considered. Some people feel pain/pain, called "allodynia" during pain, by touching the face or scalp. People with allodynia should not be massaged because it can worsen the pain. If there is no allodynia, sweet-hard touches and stroking without pressing too much on the temples, between the two eyebrows, on the scalp, and on the upper parts of the neck can reduce or relieve the pain. However, very hard pressing, rubbing, or squeezing may seem relaxing for the moment, but it can increase the pain even more as it causes the muscles to become stiff later on.
Massage of the neck muscles is a situation that needs to be a little more careful. If possible, it is best to get a professional massage. Spasm in the neck muscles or flattening of the neck is a very common condition due to the fact that posture and sitting disorders are very common, and incorrect massage to this area can increase spasms and may increase pain. Very hard presses, rubbing, or tightening should not be done on the neck and upper back muscles.

•  Apply Breathing Exercises

Breathing properly and doing breathing exercises will help both to reduce headaches and to fall asleep easily. There are many different defined breathing techniques, but I will suggest a very simple exercise:
After sitting and resting normally for about 5 minutes in a quiet, airy, and spacious environment if possible, breathing exercise is done by taking a slow and deep breath for 7 seconds for 5 minutes, holding this breath for 4 seconds, and exhaling slowly and completely for 8-9 seconds will be helpful. 

• Take a Warm Shower

If your conditions are suitable, a shower that is not too hot will relax your muscles, relax your body and help your pain to pass.
If you suffer from migraines, it is also good to wash your head briefly with water that is not too cold at the end of the shower. It may not be good for you to do this with tension-type headaches.

• Regulate Ambient Light

If your environment is illuminated by very strong white light, it may be comforting to replace it with yellow light. In addition, resting in a dim or dark environment, especially in migraine patients, will also help reduce pain, at least to ensure that the pain does not increase.

• Reduce Noise

Noise can be a cause that initiates or increases headaches. If possible, reducing the noise level of your environment or keeping it completely silent can reduce or relieve your pain.
The quiet environment becomes even more important, especially in patients with migraine, as noise will increase pain and is intolerable.

• Pay Attention to Your Food Choices

One of the most important factors that trigger headaches is hunger. Nutrition is of great importance to reduce hunger-triggering headaches. Foods, especially foods that are quickly converted into sugar in the body or foods with direct sugars, cause a rapid and intense insulin secretion and trigger a condition called hypoglycemia, causing blood sugar to fall further about 1-2 hours after eating. Hypoglycemia also triggers headaches. For this reason, the preference for complex carbohydrate foods (unprocessed and uncut flour grains, dried legumes, nuts, green leafless vegetables), which cannot be quickly converted into sugar, instead of fast carbohydrates (white flour foods, white rice, sugary sweets, intense sweet fruits, potatoes, and other starchy foods), ensures that sugar is slowly transferred to the blood and prevents hypoglycemia.
Complex carbohydrate consumption also prevents weight gain. Of course, consuming protein foods and green leafy vegetables will prevent hypoglycemia and keep it full.

• Do Not Neglect Daylight and Exercise 

Since blood circulation will slow down in a body that is constantly inactive, and some substances such as endorphins, enkephalin, and adrenaline, which are secreted during movement and which are constructive, restorative, and energizing to our body, cannot be secreted, people feel even more tired and unhappy. Since both the feeling of tiredness and unhappiness can trigger pain, non-strenuous daily exercises and movement will reduce your headaches or ensure that they do not occur at all.
You do not have to have the perfect conditions to exercise, such as the gym or large parks, or open spaces. If you have a balcony or no balcony, you can do stretching and stretching exercises in any environment by opening the windows in your largest room and allowing daylight and fresh air to enter. 

• Try to Cope With Stress 

Stress, as the leading trigger of headaches, is of course the most important condition to deal with in order to reduce pain. Because a stress-free life is not possible and even some stress is necessary for life, it will be enough to accept some of the stress and learn to cope with unnecessary and intense stress.
The formula for dealing with stress is not very complicated; If there is something you can do in the face of a stress factor, do it, if there is nothing you can do for a solution, accept it or, best of all, get rid of it.